(1) Advanced 4 days / week

A1, B1, A1, B1

IF THE CLIENT WANTS TO FOCUS ON SPECIFIC MUSCLE GROUP, ONE OF THE 4 DAYS WILL BE THE FOCUS DAY

Note for val & mo: this is the same as intermediate 4 days except the possibility to focus. we might adjust this later

A1, Upper Body

Note: if you are working on losing weight, do 3 sets of each exercise / if you are working on gaining weight, do 4 sets of each exercise.

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Bench Press, flat 3-4 sets of 6-8 repetitions

Barbell Row / Pull Up, wide grip 3-4 sets of 6-8 repetitions

Barbell Overhead Press, standing 3-4 sets of 6-8

Pulldown, wide grip 3-4 sets of 6-8 repetitions

Barbell Curl 3-4 sets of 12-15 repetitions

Cable pushdown, straight bar 3-4 sets of 12-15 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

B1, Lower Body

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Leg Press 3-4 sets of 8-10 repetitions

Barbell Stiff Legged Deadlift 3-4 sets of 8-10 repetitions 

Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions

Leg Extension supersetted with Hamstring Curl, seated 3-4 sets of 8-10 repetitions 

Machine Calf Raise 3-4 sets of 15-20 repetitions